Vitamin D is an essential vitamin that your body needs. Lack of Vitamin D also known as Vitamin D deficiency is linked to severe disorders:
- Brain: Depression and schizophrenia
- Respiratory: Asthma and wheezing
- Circulatory: High blood pressure, and coronary heart disease
- Pancrease: Type 1 diabetes
- Muscle: Aches and weakness
- Bone: Rickets and osteoporosis
Other symptoms or diseases due to Vitamin D deficiency is Crohn’s Disease, MS (Multiple Sclerosis), Rheumatoid arthritis, cancer, more susceptibility to the flu and the possibility of tuberculosis (TB).
There is some level of Vitamin D found in foods such as oily fish, eggs and fortified cereals (you will need to read the ingredients and the % daily value to see how much you are getting from the food you are eating).
For example, Shredded Wheat contains 0% of your daily requirement of Vitamin D based on the Canadian version of the cereal).
There are two forms of Vitamin D in the diet. The first is Vitamin D2 which is found in some mushrooms.
Of the two types of Vitamin D, D3 is the more powerful and raises blood levels of vitamin D almost twice as much as D2.
How much Vitamin D Should You Take?
Up to 42% of the US population has low Vitamin D levels. Given this, researchers have concluded that people need to take at least 3,000 IU of Vitamin D per day to achieve and maintain adequate blood levels for optimal health. If the individual is overweight or obese, they will need to take more Vitamin D at 5,000-7,000 IU per day.
Some people should be taking Vitamin D supplement all year round, particularly those that are black and Asian.
The potential consequences of low levels of Vitamin D should not be taken lightly either – a compromised immune system, premature cellular ageing, compromised cardiovascular fitness, and even lessening of muscular endurance.
We’ve taken the legwork out of finding the best sources of Vitamin D3 and shown below are the top 3 sources from Amazon.